Wed 4th Jul 2018 at 2:00pm by rupert bear

Run > Medium Long Run

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Time
1:21:06
Miles
10.04
Min/mi
8:05
Pacing
81%
WAVA
68.50
Stride(cm)
107
Cals
998
Cadence
186
BPM
129
%MHR
81.6
B/mi
1042
Asc(m)
42
Hillscore
17
Surface
Road

Notes & Comments

From club on new road and through Jersey Marine village over the top

With Paul Jelley

Split Summary
===
1) 1m - 9:07(9:07/m) 128/170bpm 110cal 6.58/7.7mph
2) 1m - 8:13(8:13/m) 116/126bpm 87cal 7.3/7.78mph
3) 1m - 7:59(7:59/m) 127/132bpm 102cal 7.51/8.01mph
4) 1m - 7:57(7:57/m) 129/133bpm 103cal 7.55/7.72mph
5) 1m - 9:07(9:07/m) 139/150bpm 129cal 6.58/8.14mph
6) 1m - 7:24(7:24/m) 129/145bpm 90cal 8.12/8.22mph
7) 1m - 7:51(7:51/m) 128/136bpm 92cal 7.65/8.54mph
8) 1m - 7:40(7:40/m) 133/140bpm 99cal 7.83/8.29mph
9) 1m - 7:34(7:34/m) 134/142bpm 98cal 7.93/8.85mph
10) 0.71m - 5:38(7:56/m) 134/138bpm 73cal 7.56/8.27mph
11) 0.33m - 2:36(7:54/m) 120/134bpm 15cal 7.59/8.43mph

9:07 8:13 7:59 7:57 9:07 7:24 7:51 7:40 7:34 5:38 2:36

Pace

20%

25%

34%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:00	5:00 +4	9:59	145 87-170	1448	179 120-192	5/5
1.00	9:11	4:11	8:22	103 95-150	862	183 180-188	8/7
1.50	13:14	4:03	8:07	111 105-117	900	184 174-198	6/5
2.00	17:24	4:10	8:20	120 114-126	999	186 180-198	14/10
2.50	21:23	3:59	7:58	129 124-132	1029	186 180-196	29/27
3.00	25:23	4:00	8:00	126 122-131	1007	185 174-200	1/17
3.50	29:20	3:57	7:54	129 127-131	1019	187 182-192	2/3
4.00	33:20	4:00	8:00	128 126-133	1024	186 182-196	9/4
4.50	38:03	4:43	9:26	135 128-144	1273	186 180-194	55/13
5.00	42:27	4:24	8:48	144 141-148	1267	190 182-196	45/8
5.50	46:11	3:44	7:28	133 120-144	994	184 178-194	1/44
6.00	50:13	4:02 +12	8:03	125 120-133	1007	187 182-194	6/18
6.50	53:56	3:44	7:27	126 121-130	939	186 176-190	1/27
7.00	57:54	3:58	7:55	131 128-136	1037	190 184-200	20/11
7.50	1:02:17	4:24 +25	8:47	135 123-140	1186	188 120-194	16/28
8.00	1:05:58	3:40	7:20	131 127-136	961	187 180-194	23/21
8.50	1:09:47	3:49	7:38	134 131-137	1024	190 184-194	4/12
9.00	1:13:43	3:56 +12	7:52	133 115-141	1047	192 182-206	8/6
9.50	1:17:37	3:54	7:48	134 131-137	1046	191 186-194	6/5
10.00	1:22:39	5:01 +59	10:03	125 106-136	1255	187 122-202	3/5
10.04	1:22:56	17	7:37	128 127-128	975	191 190-192	0/0

Heart

129/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 93m, Flat prediction 1:20:21

Elevation Graph

Biggest Climbs (m)	Min/mi
52 9.8%	8:01
35 6.8%	10:18
26 7.4%	7:15
22 5.5%	8:13
19 5.6%	8:35
15 13.6%	8:11
See your biggest climbs

Cadence

186 (206 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	186	10	1:21:02	8:10
Walk	1.3	120	0	1:05	2:17:22
Pause	1.0	-	-	49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	50.50%	More
800m	3:37	7:17	59.50%	More
1km	4:34	7:21	61.49%	More
Mile	7:24	7:24	64.65%	More
5k	24:16	7:49	67.13%	More
5 miles	39:21	7:52	67.77%	More
10k	49:56	8:02	66.83%	More
10 miles	1:22:33	8:15	67.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	69.60
5km	23:07	7:26	70.49
5M	38:28	7:42	69.32
10km	48:32	7:49	68.76
10M	1:20:45	8:05	68.50
Half	1:47:48	8:14	67.46
20M	2:49:32	8:29	67.97
Mara	3:46:20	8:38	67.89

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